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Cool-down and Stretch
Week 2: Warm-ups Drills
2 x 400 yd sprints Work Time: 1:15 min Rest Time: 2:30 min
Cool-down and Stretch
Week 3: Warm-up Drills
4 x 200 yd sprints Work Time: 28 sec Rest Time: 1:20 min
Cool-down and Stretch
Week 4: Warm-up Drills
12 x 100 yd sprints Work Time: 14 sec Rest Time: 40 sec
Cool-down and Stretch
Week 5: Warm-up Drills
8 x 100 yd sprints Work Time: All-out Rest Time: 40 sec
6 x 80 yd sprints Work Time: All-out Rest Time: 35 sec
Cool-down and Stretch
Week 6: Warm-up Drills
10 x XX yd sprints Work Time: All-out Rest XXXX: XX XXX
8 x 60 yd sprints XXXX Time: XXX-out Rest XXXX: 30 sec
Cool-down and XXXXXXX
XXXX X: XXXX-up XXXXXX
XXXXXXX Ladder XXXXXX x 2 each pattern Stride Run, XXXXX XXX, Icky XXXXXXX, In-out Shuffle
10 x XX XX XXXXXXX Work Time: All-out Rest XXXX: 30 XXX
X x 40 yd sprints Work XXXX: XXX-out Rest Time: XX sec
XXXX-down XXX XXXXXXX
Week X: XXXX-XX Drills
XXXXXXX XXXXXX Drills x 2 XXXX XXXXXXX XXXXXX Run, Speed XXX, Icky Shuffle, In-out Shuffle, Lateral XXXXXXX, XXXXX Jump
XXXXXXXXXXX (full recovery between sets!!) - XXXXX Hops X x X - XXXXX Jumps X x X - Tuck Jumps 3 x X
XX x XX XX sprints XXXX Time: All-out Rest Time: XX sec
XXXX-XXXX XXX XXXXXXX
XXXX 9: XXXX-XX XXXXXX
XXXXXXX XXXXXX XXXXXX x X each XXXXXXX Stride XXX, XXXXX XXX, Icky XXXXXXX, XX-out XXXXXXX, Lateral XXXXXXX, XXXXX XXXX
XXXXXXXXXXX (XXXX XXXXXXXX XXXXXXX sets!!) - Ankle Hops 2 x XX - XXXXX XXXXX X x X - XXXX Jumps 3 x 6
X x XX XX XXXXXXX XXXX Time: All-out Rest Time: 20 sec
XXXX-down XXX XXXXXXX
XXXX 10: XXXX-XX XXXXXX
Agility XXXXXX XXXXXX x 2 XXXX pattern Stride XXX, XXXXX XXX, Icky XXXXXXX, XX-out Shuffle, Lateral XXXXXXX, XXXXX XXXX
Plyometrics (XXXX recovery XXXXXXX XXXX!!) - Ankle XXXX 2 x 10 - XXXXX XXXXX X x X - Tuck Jumps 3 x X - Split XXXXX XXXXX 2 x 4
4-XXXX XXXXXXXXX x 2 XXXX XXX (XXXX recovery between each drill!!) XXXXX XXX in a XXXXXX - X XXX apart Combo Pattern (sprint, XXXXXXX, backpedal and sprint) ‘X’ XXXXXXX (XXXXXX up, XXXXXXXXX diagonal, XXXXXX XX, XXXXXXXXX diagonal) ‘N’ Pattern (XXXXXX XX, XXXXXX XXXXXXXX, sprint XX)
XX x XX yd sprints XXXX XXXX: XXX-out Rest Time: XX sec
XXXX-XXXX and XXXXXXX
Week XX: Warm-up Drills
XXXXXXX Ladder XXXXXX x X XXXX XXXXXXX XXXXXX XXX, Speed XXX, XXXX XXXXXXX, XX-out XXXXXXX, Lateral XXXXXXX, Snake XXXX, XXXXX Hop, XXX-XXXXXX
XXXXXXXXXXX (XXXX XXXXXXXX XXXXXXX XXXX!) - Squat XXXXX X x 10 - XXXXX XXXXX X x X - Tuck Jumps 3 x X - Split XXXXX Jumps 4 x X - Broad Jumps X x 3
4-XXXX XXXXXXXXX x 2 XXXX XXX (full recovery XXXXXXX each XXXXX!!) XXXXX are in a square - 5 XXX XXXXX XXXXX XXXXXXX (sprint, shuffle, backpedal XXX XXXXXX) ‘X’ XXXXXXX (sprint XX, backpedal XXXXXXXX, XXXXXX up, XXXXXXXXX XXXXXXXX) ‘N’ XXXXXXX (sprint XX, XXXXXX XXXXXXXX, XXXXXX XX) Figure ‘8’ (XXXXXX up and XXXX in a XXXXXX X pattern)
Falling Starts 15 x 10 yds (XXXX XXXXXXXX between each XXXXXX - i.e. XX-XX XXX)
Cool-down and XXXXXXX
Week XX: Active Rest (i.e. XXXX, swim or XXX other non-impact XXXXXXXX)
XXXXXXXX 4: XXXX Phillips XX a red shirted sophomore XXX a XXXXXXX XXXXXXXXXX team. XX XXXXXXXXXX his right XXXXXXXX XXXXXX the pre-season and has been cleared by XXX physical XXXXXXXXX to begin XXXXXXXX. Design a XXXXXX XX-week program XXXX XXXX XXXX Phil XXX XXXX in the game.
XXXX XXXXXXXX XXXXXX include light XXXXXXXXXX XXX a XXXXX jog to XXX XXXXX XXXX XX. XXX should XXXXXXX extra XXXXXXXXX for the XXXXXXXX that you learned in XXXXXXXX XXXXXXX. XXXX XXX XXX XXXX XX XXXXXXXX XXXX complete 30-60 sit-XXX a XXX XXX XX XXX days XXXXXXXX 60-100 XXX-ups. Phil XXXXXX rest X-3 min XXXXXXX XXXXXXXX XXX XXXX do XXXX down XXXXXXXXX.
XXXX X-X X XXXXX a week Dumbbell XXXXX: 3 XXXX of 15 reps XXXXXXXX XXXXXXXXXXX XXXXX Press: X XXXX XX 15 XXXX XXXXXXXX Arm XXXX-XXXXX: 3 XXXX XX 15 XXXX Dumbbell XXXXX XXXXXX: X XXXX XX XX reps XXXXXXX Flyes: 3 XXXX XX 15 XXXX Overhead XXXXXX Extensions: 3 sets of XX reps Dumbbell XXXXX XXXXX: 3 sets XX XX XXXX Jackknife Crunches: 3 XXXX of 20 reps XXXXXXX XXXXXXXX: 3 XXXX XX XX reps External XXXXXXXX: X XXXX of XX XXXX
Week X-X X XXXXX a week Dumbbell XXXXX: X sets XX XX XXXX XXX XXXXXXX: X XXXX of 12 reps Dumbbell Chest XXXX: 4 sets XX XX XXXX XXXXXXXX XXXXXXXXX: 4 XXXX of 12 reps Dumbbell Lateral Raises: 4 sets XX XX XXXX XXXXXXXX XXXXX: 4 XXXX of XX XXXX XXXXXX Pushdowns: 4 sets of XX XXXX Crunches XX XXXXXXXXX Ball: 3 XXXX of 20 XXXX Box Jumps: 3 XXXX XX 10 reps
Week 8-XX X times a XXXX Bench XXXXX: 3 XXXX of 8 reps Lat Pulldowns: X XXXX of X XXXX XXXXXXXX Shoulder XXXXX: 3 sets of X reps Dumbbell XXXXXXXX Tricep XXXXXXXXXX: 3 XXXX of X reps Crunches on XXXXXXXXX Ball: 3 sets XX 15 reps XXXXXXXXX XXXXXXXX: 3 sets XX 20 XXXX XXXX Squat: 3 sets XX 10 XXXX
Question X:XXXXXXXX XXXXX is XXX XXXX XXXXXXXX XXXXXXX XXX a XXXXX University. She XXXX her XXX during XXX XXX-season playing basketball. XXX XXX XXXX cleared by her physical XXXXXXXXX to begin XXXXXXXX. XXXXXX a 12-XXXX XXXXXXX that XXXX XXXX Jennifer XXXXXXX XXX the upcoming XXXXXX.
Since XXXXXXXX has not been on her legs for a XXXXX we need XX specify XX XXXX XX get XXXX XX XX XXX XXX XXXX XXXXXXXXXXXXX them, XXXX XX want XX put emphases XX her XXXXXXXX XXX. XXXXX XXXX workout a XXXX XXXX jog XXX stretch must be conducted.
XXXXX 1-X - XXXXXXX XXXXXXXXXXX XXX muscular growth/XXXXXXXX work capacity Weeks X-12 - Strength XXX power XXXXX
XXXX 1-6
1a) XXXX Roll
2a) XXXXXXX XXXX-ups
2b) Correctives Rock-Back X-Spine Rotations X Mini-XXXX XXXXXXXX/External XXXXXXXXX -
XX) XXXXX XXXXX 4 x XX
3b) One-XXX XXXXX Row 4 x 8
XX) Front Foot Elevated Split Squat 3 x X
XX) XXX Row 3 x 12
5a) XXXXX Hold 2 x XX XXX
5b) XXXX-XXXXXXXX XXXX Apart 2 x 12
XX) XXXXXX XXXXX 2 x XX XX.
Week X-XX
XX) Toe touching streches
2a) XXXXXXX XXXX-XX
XXXXXXXXX lowering - 2 x 6 XXXX XXX XXXXXXXX - X x X XXXX Single-XXX RDL - X x X each
XX) XXXX XXX Deadlift 4 x 5
XX) Landmine Press X x 8
XX) XXXXXXXXX Ball Hamstring Curls X x X
XX) Push-Ups with XXXX X x X
XX) Face-Pulls 3 x XX
XX) Farmers Walk 3 x 20 XXXXX
Question 6: Jimmy XXXXX is XXXXXX XX XXXX XXXX XXXX XXXXXX XXXXXXXXXX XXXX. XXXXXX a 12-week training program to improve his jumping XXXXXXXX and running speed.
XXXXX XXXXX XXXXXX XXXX-XX for five XXX with light jogging/XXXXXXXXXX. Jimmy XXXXXX XXXX try to XX explosive XX XXXXXXXX XXXXXX workoutsto improve his jumping XXXXXXXX and running XXXXX XXX XXXXXXXX to stay hydrated.
Week 1-X XXXXX skipping 3x12 Repeated tuck XXXXX (Jump XXX XXXX XXXXX XXXX XXX feet XXXXX XXXX- height)3x8 XXXXXXXX long XXXXX (For distance and height) XXX XXXXXXX XXXXXXXX jumps XXX
Week X-6
Alternate Leg bounding XXX Single leg hops 3x6 XXXXX XXXXX (XXXXXXXX XXXXXX XX XXXX) XXX XXXXXXX XXXXXXXX XXXXX XXX sprints (add a XX-20 yrd. XXXXXX after XXXXX) XXX Front obstacle XXXXX and XXXXXXX (Increase intensity XX XXXXX XXX XXXXXXX) 2x8 XXXXXXXX XXXXXXXX jumps XXX XXXXXXX (XXXXXXXX XXXXXXXXX XX jumps XXX sprints) 2x8
Week 6-9
XXXXX jumps3x12 Vertical XXXXX (Go for XXXXXXXX, fast XXXXXXXX under XXX) 3x10 XXXXX obstacle jumps (jump multiple XXXXX or XXXXXXX) 3x10 XXXXXXX XXXXXXXX XXXXX 3x10
XXXX X-12 XXXXX skipping4x10 Repeated XXXX XXXXX 4x6 XXXXXXXX XXXX XXXXX (Increase distance and XXXXXX) XXX XXXXXXXX obstacle XXXXXXXX
XXXXXXXX X: Design a X-week XXXXXXX XXX an athlete preparing XXX XXX NFL combine.
XXX XXX Combine XXXXXXXXXXX XXXXXXX XX a XXX-week XXXXXX XXXX XXXXXXXX each athlete's XXXXX, quickness, agility, strength, XXXXX, core stabilization, XXXXXXX, and jumping XXXXXXX; and XXXXXXXX XXXXX XXXXXXX football skills.
Week X
UPPER XXXX XXX XXXXXX
- XXXXXX Curls - 3 XXXX of 15reps
- XXXX Pull-Aparts -X XXXX XX 15 XXXX
XXXXXXX/REP UPPER XXXX XXXX + *XXXXXXXX DRILLS:
X. Barbell Bench: XXXXX XXX Bench XXXX
2.Barbell Push-XXX: 3xMAX (w/ XXXXXXXX vest if XXXXXXXX)
3. XXXX
a) Timed Band Lat XXXXXXXXX: XXXX XXX
X. XXXXXXXXX
a) Incline Bench : 3x10 (XX reps each movement)
5. XXXX
a) Band XXXXXXX XXXXXXXXX: 4x25
b) Alternate XX Curls: 3x10
XXXX X
XXX EFFORT UPPER BODY XXXX
1. Bench Press: 5RM
2. Dumbbell Floor Press (Neutral Grip): 3x8
X. XXXX
a) Dumbbell XXXX: XXX
b) XXXXX XXXX XXXXX: XXX
X. Shoulder
a) XXXXX Plate Raise: 3x15
b) XXXX Pull Aparts: 3x20
5. XXXX
a) Hammer Curls: 3x12
b) XXXXX XXXXXXX XXXXXXXX: XXXX
XXXXXXX/XXX XXXXX BODY LIFT + XXXXXXXX XXXXXX:
X. XXXXXXX XXXX-XXX: XXXXX (w/ XXXXXXXX vest if possible)
X. XXXX a. Timed Band XXX XXXXXXXXX: XXXX sec
3. XXXXXXXXX
a. XXXXXXX Bench “YTW”s: XXXX (XX XXXX each movement)
X. XXXX
a. Band XXXXXXX Pushdowns: XXXX
b. XXXXXXXXX DB Curls: XXXX
XXXX X
XXX XXXXXX XXXXX BODY LIFT :
1. 2 XXXXX XXXXX w/ 1-2 XXXXXX: XXXX. (1 XXXXX < XXXXX. bench; 2 XXXXXX > 315lb. bench)
2. Incline XX XXXXX (XXXXXXX Grip; XXXXXX In) 3x12
X. XXXX a) XXX XXX XXXXXXXXX: XXXXX) XXXXX Scarecrows: XXXX
X. Shoulder
a) Barbell XXXXXX: XXX
b) XXXXXX XX Cleans: 3x10
X. XXXX
a) Fat bar Curls: 3x10
b) DB XXXXXXX XXXXXXXXX: 3x10
DYNAMIC/XXX UPPER BODY LIFT + XXXXXXXX DRILLS:
1. XXXXXXXXX XXXX XX Bench (XXXXXXX XXXX, XXXXXX XX): 3xMAX2. Back
a. High Rep “Kroc” XX Rows: 1x8, XXXX
3. XXXXXXXXX
a) Externally XXXXXXX Face XXXXX: XXXX
b) Scapula XXXX-ups: 3x20
X. Arms
a) XXXXXXXX Bar XXXXX: XXXX
b) Band Alternate Pushdowns: XXXXXXXX
XXXX 4
MAX EFFORT UPPER XXXX XXXX :
1. X Board XXXXX w/ 1-X Chains: XXX
a. (X XXXXX < 315lb. XXXXX; 2 XXXXXX > XXXXX. XXXXX)
X. XXXXXXX XX XXXXX (XXXXXXX XXXX; Elbows XX) 3x10
X. XXXX
a) XXX Bar Pulldowns: XXX
b) Cable XXXXXXXXXX: 3x12
4. XXXXXXXX
a) Barbell XXXXXX: XXXX
b) XXXXXX XX XXXXXX: 3x12
5. Arms
a) XXX XXX XXXXX: XXX
b) DB XXXXXXX Extension: XXXX
WEEK X
MAX XXXXXX UPPER XXXX LIFT:
X.Football Bar XXXXX: XXX
1. Back
a) XXX XXX XXXX XXXX XXXXXX Row: XXXX
b) XXXXX XXXX XXXX: XXXX
2. XXXXXXXX
a) Front Plate XXXXX: XXXX
b) Low-pulley Cable Lateral Raise: XXXX XX
X. XXXX
a) XXXXXXX DB XXXXX: 3x8ea
XXXX 6
MAX XXXXXX UPPER BODY XXXX :
1. Football XXX Bench: x8, x8, XX, XX
X. Back
a) XXX XXX XXXX XXXX XXXXXX XXX: 3x8
b) XXXXX XXXX XXXX: XXXX
X. Shoulder Front XXXXX XXXXX: 3x12
a) XXX-XXXXXX XXXXX Lateral Raise: XXXX ea
4. XXXX
a) Incline DB Curls: XXXXXX
DYNAMIC/XXX XXXXX BODY LIFT + FOOTBALL DRILLS:
X. XXXXXXX-XXXXXX XXXXX Press w/XXXXXXXX XXXXXX (55% XX 1RM): XXX
X. XXXXX Strap XXXX-ups: XXXX
X. Back
a) Straight Arm XXXXXXXXX: 3x10
b) XXXXX XXXX Pull-Aparts: XXXXXXX
4. XXXXXXXXX
a) DB XXXXXX w/XXXXXXXXX Hold at XXX: XXXX
b) Incline XXXXX Reverse XXX (XXXXXX in): 3x10
X. Arms
a) XX’s : 3x7each) XXXX Triceps XXXXXXXXX: 3x25